Kettlebell Training 061221

By |2021-06-08T15:38:34+00:00June 10th, 2021|Kettlebell Bootcamp|

Warm-up: 2 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Workout 1: With a continuous clock for 12:00 (clock doesn't stop, do each mini workout in the designated times, have everything set up prior to starting the clock) 0-4:00 1:00 Bear crawl forward 1:00 Bear crawl backward 1:00 Crab walk forward 1:00 Crab [...]

Kettlebell Training 061021

By |2021-06-08T15:35:44+00:00June 8th, 2021|Kettlebell Bootcamp|

Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Workout 1:8:00 Time Cap *Have members pick a cardio piece they feel they need improvement on. 1:00 @ 90-100% intensity :30 @ 50-60% intensity  X 4 Sets (6:00) Then right after the last :30 50-60%, go right into  3:00 [...]

Kettlebell Training 060921

By |2021-06-04T21:26:59+00:00June 7th, 2021|Kettlebell Bootcamp|

Today is a Rest Day Here is you Mobility for the Day!

Kettlebell Training 060821

By |2021-06-04T21:26:04+00:00June 6th, 2021|Kettlebell Bootcamp|

Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist Workout 1: 16:00 AMRAP (as many rounds as possible), Partner workout 10 Dual KB lawn mowers (1 partner does 10 then the other) 10 Dual KB push press (together in unison) 12 Med ball squat cleans (together in unison) *Every 2:00 do [...]

Kettlebell Training 060721

By |2021-06-04T21:25:35+00:00June 4th, 2021|Kettlebell Bootcamp|

Warm-up: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 Workout: 5:00 AMRAP  4/4 Alternating single arm snatch (53/35) 6 Ring or bar dips 6/6 Russian step ups (53/35) Rest 1:00 after 5:00 of work x 4 Rounds of 5:00, pick up where you left off every round *Coach's Notes: Try and find a weight that is [...]

Kettlebell Training 060621

By |2021-06-04T21:24:38+00:00June 4th, 2021|Kettlebell Bootcamp|

Warm-up: 1 Round 200 Meter row 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Workout: 20:00 AMRAP  20 Dball slams (20/15) 5 Dual KB complex (5 sumo deadlift high pulls + 5 Front squats + 5 Push press + 5/5 Reverse suitcase lunge) 2:00 Max distance row *Coach's Notes: Long workout! Go hard! Make sure the weight for [...]

Kettlebell Training 060521

By |2021-06-02T18:49:57+00:00June 3rd, 2021|Kettlebell Bootcamp|

Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing or running Min 2- :30/:30 side plank Min 3- Cal bike Min 4- Inchworms  Min 5- Single-Unders Recovery: Rest Day Recovery

Kettlebell Training 060421

By |2021-06-02T18:48:18+00:00June 2nd, 2021|Kettlebell Bootcamp|

Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Workout 1: AMRAP in 16:00 15 Dual KB squat cleans 15 Dips on KBs 15 Inverted rows 15 Wall ball sit ups (20/14) *Coach's Notes: Go light on the squat cleans. Be able to knock out at least 10 Unbroken reps as the [...]

Kettlebell training 060321

By |2021-06-02T18:46:56+00:00June 2nd, 2021|Kettlebell Bootcamp|

Warm-up: 2 Sets 400 Meter run :20 Seated arm pumps 20/20 Single leg hip thrusts Workout 1: EMOM for 15:00 Min 1: 50 Second max rep banded curls (yes curls) Min 2: 7/7 Russian step ups (heavy) Min 3: 50 Second max rep banded tricep extensions Min 4: 8/8 Single arm KB lawnmowers (heavy) Min 4: 50 Second max [...]

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